Runners who plan marathons close together will benefit from the 4 to 12week training plans designed to maximize recovery and maintain endurance. This plan is specifically for experienced marathon runners looking to improve their performance. Running a sub 3 hour marathon, boston qualifier or marathon pr. For a training book, i found it to be comprehensive covering schedules, workout structure, crosstraining, race strategy, recovery, and nutrition among other topics. Pete pfitzinger developed the plan with scott douglas in their book advanced marathoning. For his marathon program b which peaks at 90 mpw, the last three weeks are 6070, 60, and about 43 the last weeks mileage isnt specified exactly. I followed the 18 week, 55 mile peak training plan for a marathon and decided to wait to however, i did enjoy the inserts written about specific elite marathoners. Links to download 5570 plans at the bottom of log last year for the berlin marathon, for the. Switch to marathonspecific training about 1218 weeks. This comparison covers many of the most popular marathon training plans, and. With a focus on building speed first and then further developing my marathon base, i chose a 10k race training plan that corresponds to a little more than my. With a little bit of preparation it is kind of easy. Has anyone had particularly good luck with any 12 week marathon training plan. If youre ready to achieve your personal best, this book is for you.
Hes got a 1255 plan that ive seen people have a lot of success with. The plan is based on an eighteen week schedule with a peak mileage of 55 miles. The only issue i had was doing shorter speed work at the end of the plan rather than the beginning like the 800s and. Sunday 1821 mile aerobic long run week 17 9week marathon specific phase monday off day tuesday. Marathon training plan comparison higdon advanced ii plan versus pfitzinger 1870 plan for the introduction and summary, see the original blog post on predawn runnerelement higdon advanced ii plan pfitzinger 5570 mile plan 18 weeks advantagestructure employs the same weekly rhythm with uses. My usual marathon training plan has a weekly peak of around 42 miles, so id be adding a bit of distance. Find the daybyday training schedule that works best for your athletes by choosing between 18 and 12week preparation and selecting weekly distances of 55, 55 to 70, 70 to 85, or 85plus miles. Which schedule people are following 12, 18, 24 week and 70mpw. Given daniels numbers, the pfitzinger taper looks quite reasonable. I ran the same marathon time on the pfitz 18 55 plan as i did when running my own 18 40 plan. This essential guide gives you the tools to choose the training plan that works best for you. A solid 18week marathon training program based on the up to 55 miles per week schedule in pete pfitzingers advanced marathoning. How to optimize your training program to reach your.
In the 1984 olympic marathon team trials in buffalo, new york, pfitzinger became immediately known among american marathoners by taking the lead halfway through the race, relinquishing it in the final mile, then storming past the heavily favored alberto salazar in the final fifty yards to win the race, in a time of 2. Hansons advanced tops out at 62 miles, but i think these two plans come the closest in being comparable. But assuming i bq at north olympic, i may take things easy and just follow a plan to get me to the finish in victoria. This particular plan is for mid to highmileage marathoners who train 50 to 70 miles per week. Pete pfitzinger marathon training plans salty running. Racing around a marathon route is a whole different ball game. Dec 28, 2014 pfitzinger 18 70 marathon plan training plan pete pfitzinger marathon 70 mi 18 wk stay safe and healthy. If i do go ahead and use pfitzinger and douglass book, ill follow their 18week, upto55milesperweek schedule. We recommend an 18week schedule for most situations.
There was one posted a few years ago with formulas built in, but it is no longer available. Also, what is the experience with the 12, 18 or 24 week. Anybody doing an 18 week training plan for chicago 2016. Designing your training program switch to marathonspecific training about 1218 weeks before your marathon 1218 weeks provides enough time to improve without being so prolonged that you lose focus we will discuss 7 types of runs and how to select when and how often to do each rushing or trying to improve in several ways at the same time.
Training plan pete pfitzinger marathon 70 mi 18 wk. How to optimize your training program to reach your potential on wednesday, january 18, 2012. I didnt achieve that, but i did achieve faster 5k, 10 miler, 10k, 30k times. From peak mileage at 55 miles per week over 12 weeks to 93 miles per week over 24 weeks, nine different marathon schedules are laid out and explained with daily detail. An 18 week training program, well, is really 15 weeks. Advanced marathoning by pete pfitzinger, scott douglas. Advanced marathoning 55 miles per week 18 week schedule mesocycle weeks to goal week of sunday monday tuesday wednesday thursday friday saturday mileage endurance 17 61620 recovery marathon race pace rest or crosstraining. Pete pfitzinger, a twotime olympic marathoner, exercise physiologist, coach and coauthor of advanced marathoning, provided insights on how to develop your marathon training program to reach your potential. Advanced marathoning 55 miles per week 18week schedule mesocycle weeks to goal week of sunday monday tuesday wednesday thursday friday saturday mileage endurance 17 61620 recovery higdon versus pfitzinger 1. An added component of the pfitz training plan which i think is commonly overlooked in many other plans is an additional fiveweek post marathon plan to help you recover from the marathon the first week is typically two easy runs and the rest are either crosstraining or rest days and then gradually reintroduce some base miles. That works out to 78%, 67%, and 48% of peak mileage, or a slightly more aggressive plan than pfitzinger.
Pfollowing pfitzinger and douglass marathon training plan. I followed the 18 week, 55 mile peak training plan for a marathon and decided to wait to r its a training book so marathoniing only so interesting to read. You did it you just signed up for your 1st, 10th, 147th marathon. There is also information on strength, core, flexibility and form training. Does anyone have an editable template for the pfitz 18 55 marathon training program. Pfitzinger, now an exercise physiologist, won the san francisco marathon twice and finished third in the 1987 new york city marathon. I followed the 18 week 5570mpw plan for my second marathon, run last sunday. To get specific, im looking primarily at the hansons advanced program 18 weeks, vs. Without wanting to sound like a massive prick, getting around a marathon route is totally achievable. Advanced marathoning 55 miles per week 18week schedule. That block of training, i believe, made me a stronger runner. James, if you are aiming for a 3 hour marathon, pfitzinger and douglas are hard to beat program wise, and as stu says, it is a marathon, so high mileage is the price you need to pay. Pete pfitzingers plan worked for me and ill be following it again. From advanced marathoning by pete pfitzinger and scott douglas.
After some research and excellent feedback from my friends, i decided to follow a modified version of pete pfitzingers 5518 plan. With easytounderstand daybyday training schedules for 18 and 12week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85plus miles, advanced marathoning is simply the most comprehensive and efficient approach to marathoning. I chose pete pfitzingers advanced marathoning 1870. I followed the asics plan for liverpool in may and felt with hindsight that it was light on mileage and may. Renowned running authority, coach, and bestselling author pete pfitzinger teams with philip latter, senior writer for running times, in this musthave training guide for the most popular race distances, including the 5k, 10k, and half marathon. I went into my training intending on using pete pfitzingers advanced marthoning 5570 mile per week plan for 18 weeks. Having finished reading pete pfitzingers book faster road racing i was sufficiently convinced by the logic behind the training approaches to justify implementing one of the training plans. Each training approach and plan has unique aspects, differentiating between the length of the plan, starting milage, ramp. For whatever reason after 3 weeks of training i exploded everytime i sustained more than a couple miles at. Coauthor scott douglas is a wellknown writer on pdf running, a former editor of running times, and a competitive runner. I did the 18 week 70 mile plan for leicester and i certainly felt more sluggish and tired throughout the training period although on the day i was on track until just past 15 miles when i struggled with some tightness in my left leg. Pete pfitzingers training plans runners world uk forum. I used the 18 55 plan for my first marathon and really liked it. If you start out with the 70 mile plan and it does not suit you, you could drop back to the 55.